Among majors roles of magnesium are maintaining healthy bones and preventing osteoporosis by participating in calcium metabolism. Due to their close interrelation, inadequate intake of magnesium with high calcium consumption may lead to the development of kidney stones or cardiovascular disease.

Magnesium is also crucial for muscles and other tissues due to its involvement in the synthesis of DNA, RNA, and protein from amino acids. People recovering from a disease caused by malnutrition called Protein-Energy Malnutrition (PEM) need to substantially increase their magnesium intake.

best sources of magnesium fro strong immune

Quick facts

Functions: muscle and tissues growth, nerve transmission, immune system maintenance, strong bones maintenance 

Deficiency: severe deficiency may lead to hypocalcemia (low calcium level), hypokalaemia (low potassium levels), muscle cramps, anorexia, an abnormal heartbeat.

Deficiency risk group: people with kidney disease, abusing alcohol, parathyroid malfunction, elderly, taking antibiotics

Toxicity: dietary sources of magnesium do not cause toxicity. Supplements may cause some unwanted symptoms, in high dosages may lead to nausea and diarrhea. Supplementation is not recommended unless pre-existing medical conditions require so.

Best magnesium sources

  • seeds
  • nuts
  • legumes
  • green leafy vegetables
  • broccoli
  • squash
  • shellfish
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